The connection between food and digestive health is something gastroenterologist Daniel Kao, MD, discusses with patients every day. As a provider at the recently opened CU Medicine Gastroenterology – North Longmont, Dr. Kao wants patients to understand that small, consistent changes to what they eat can have a meaningful impact on how they feel.

Fiber: The Most Important Digestion Tool

Fiber is an important place to start when it comes to digestive health. Dr. Kao shared, “Fiber sets the stage for good gut bacteria which feeds the intestines and helps it function better.”

Good sources of fiber are:

• Leafy greens
• Whole grains
• Legumes
• Fruits
• Supplements

Humans need quite a bit of fiber and people may be surprised to know that they most likely aren’t getting enough. Most people need around 20-25 grams of fiber a day.

“It can be hard to get enough fiber from your food, so I suggest eating as much as you can and then using a supplement like psyllium,” shared Dr. Kao. 

Other foods that support digestion are:

• Fermented foods like yogurt, kefir and sauerkraut
• Healthy fats like avocado
• Lean protein like chicken, fish and eggs

What is the Gut Microbiome and Why Does it Matter?

The term gut microbiome has become common in health conversations, but Dr. Kao notes many patients are not sure what it actually means.

“The intestines are home to trillions of bacteria that help process and regulate what moves through your gut. This bacterial community is closely tied to your overall health and can actively support it when properly optimized,” shared Dr. Kao.

Eating a healthy diet can help support the gut microbiome and in-turn support overall health.

Foods to Avoid According to a Gastroenterologist

When it comes to foods that harm digestive health, Dr. Kao points to highly processed foods as a primary concern.

The issue is not just excess fat or sugar. Many ultra-processed foods contain emulsifiers and chemical additives that can disrupt the gut microbiome and damage the lining of the digestive tract. Emulsifiers, which are used to improve texture and extend shelf life, have been shown in research to alter gut bacteria and increase intestinal permeability.

Dr. Kao also noted that the rise in colorectal cancer rates among younger adults is an area of growing concern in gastroenterology. While researchers have not identified a single cause, diet is considered one of the controllable factors that may contribute to inflammation and disease risk over time.

"We cannot say food is the only answer," Dr. Kao said. "But what you eat is one of the things you can control, and it matters."

Limiting ultra-processed foods, fast food, refined grains and foods high in additives is a practical step patients can take to lower inflammation and support long-term digestive health.

When to See a Gastroenterologist

Diet changes can do a great deal to support digestive health, but Dr. Kao is clear that some symptoms require professional evaluation.

Patients should contact a doctor or gastroenterology specialist if they experience any of the following:

• Blood in the stool
• Persistent diarrhea or constipation
• Significant or unexplained changes in bowel habits
• Unintended weight loss
• Abdominal pain that is ongoing or difficult to explain

Stomach pain in particular can be hard to self-diagnose, Dr. Kao noted, because it can originate from many different parts of the digestive system. A gastroenterology specialist can help identify the source and rule out more serious conditions.

“We want anyone to feel comfortable coming to our new gastroenterology clinic in Longmont for any concerns related to their digestion, whether that be stomach pain or managing their long-term care,” shared Dr. Kao.

CU Medicine Gastroenterology — North Longmont provides high-quality, compassionate and comprehensive care for the full range of gastroenterology services. The providers, all faculty at the CU Anschutz School of Medicine, provide personalized gastroenterology care with a commitment to developing innovative treatment plans to deliver the best possible outcomes for patients. Learn more or schedule an appointment by calling 720-718-8430.